Exercising when you have joint pain might seem counterproductive – and to some, even scary. The thought of exercising with stiff and painful joints may seem like it would make your pain worse, however, it’s the complete opposite. Certain exercises are actually beneficial in strengthening joints and the muscles and tendons that support them.
Why Exercise is Important
Exercise can improve your health and fitness without hurting your joints, when done properly. You might think it will aggravate your joints but the lack of exercise can do even more damage. By not exercising, you weaken the muscles that support your joints, causing more stress on your joints and bones.
A successful exercise program can:
- Strengthen your muscles
- Help to maintain bone strength
- Get an easier night’s sleep
- Manage weight
- Increase balance and stability
Always check with your doctor / health care provider before starting any type of exercise program. The type of exercise that is best for you depends on the type of arthritis you have and which joints are affected. Your doctor will be able to determine what exercises will benefit you the most.
Cardio Exercises
Cardio exercises don’t necessarily target your joints, but by improving your heart rate, you can manage weight that is often a common cause of joint pain. Aerobic or endurance exercises give you more stamina and energy.
Low-impact exercises such as walking, swimming, and using an elliptical machine are easy on the joints. In the winter, get outside with cross-country skiing. This is an excellent full-body exercise without putting too much strain on your joints. It also encourages body coordination and balance.
Moderate aerobic exercises are safest and most effective when done a total of 20 minutes of exercise per day. Totaling 3 days per week.
Resistance Training
Resistance training helps build strong muscles that support and protect your joints. The goal is to build it up to 20 min per session upto 2 times per week.
A comprehensive exercise program, including cardio and resistance training eases joint pain and improves function.
These tips can help you get started:
- Your exercises should include Cardio, Resistance training and Yoga
- Plan to workout when your joints are the least inflamed and stiff
- Begin each session with a warm up.
- Don’t over do it! Exercise within a comfortable range of motion and if a certain exercise causes extreme pain, stop.
